a) Keeping your back straight, place bar against your shins and bend your knees. Reach down and grasp bar: this should be done with a shoulder-width, overhand grip.

b) Drive up through heels: keep weight central and close to your body. Facing forward, keeping your head in that same position throughout the lift – locking out at the top and keeping lats tensed.

c) On the way back down, keep head in the same position, and the bar as close – allow the bar to brush off the top of your leg to keep weight centred and hold control.

d) Once the weight hits the ground, pause and complete next rep.

Remember: DO NOT arch your back: reduce the weight if this occurs.

It is a difficult exercise, and one which can cause great strain on your back, so be extra careful when performing the barbell deadlift, so concentrate and ensure you’re getting the correct form to prevent any injuries.

For variation, perform a Hypertrophy set. Do five reps, with a 20 second rest, followed by three reps, with another 20 second rest, then two reps, followed by a minute rest.

Sets: 6Reps: 6

Exercise #2 – Reverse cable flies

Main muscle used: Rear Deltoids

This is a great exercise to work your rear deltoids. Most gyms have cable machines, and you’ll ideally need both sides available to be able to do this exercise.

Step by step:

a) Firstly, adjust the cables so that they are just above your head.

b) Grab the cables with your opposite hands.

c) Keep your arms straight as you extend each cable so that your arms are at completely straight, and slowly return back to your starting position.

d) That is one repetition. If you can only access one side of the cable machine, do as mentioned before, but with one arm at a time.

A variation to this exercise is to this exercise single-arm, while laying down. Use a mat to lay flat on, and perform the exercise with one arm at a time, with the same form as mentioned previously.

Sets: 4Reps: 8

Exercise #3 – Bent-over barbell row

Main muscles used: Lats, biceps

This an excellent one to utilise mid-workout to really put your back to the test. It also works the shoulders and the biceps too. However, the main muscle work is the lats!

Starting position:

✓ Keep a slight bend in your knees and lean forward, form a 45° between torso and the floor.

✓ Back should remain straight, and chest pushed up with head kept straight.

✓ Again, get a feel for the bar before this exercise, so you can add the appropriate weight.